549 Views

The Truth About Fibre

You hear the advice constantly: you need fibre. It’s crucial to your health. Fine, but how much fibre, and how crucial is it? Maybe you’re wondering, What is fibre, exactly? Let’s start with the basics.

Fibre is a type of carbohydrate that makes up the structural material in the leaves, stems and roots of plants. But unlike sugar and starch – the other two kinds of carbs – fibre stays intact until it nears the end of your digestive system. This, it seems, is what makes fibre beneficial, and why you’ve probably heard you can’t eat enough of it. Now read on to separate the facts from the fiction.

All fibre is created equal

FALSE
There are two basic types of fibre, with different functions. Insoluble fibre is found in wheat bran, nuts and many vegetables. Its structure is thick and rough, and it won’t dissolve in water, so it zips through your digestive tract and increases stool bulk. Soluble fibre is found in oats, beans, barley and some fruits. It dissolves in water to form a gel-like material in your digestive tract. This allows it to slow the absorption of sugar into your bloodstream. What’s more, soluble fibre, when eaten regularly, has been shown to slightly lower LDL (bad) cholesterol levels.

Fibre has no kilojoules

FALSE
Fibre is essentially composed of a bundle of sugar molecules. These molecules are held together by chemical bonds that your body has trouble breaking. In fact, your small intestine can’t break down soluble or insoluble fibre; both types just go right through you. That’s why some experts say fibre doesn’t provide any kilojoules. However, this claim isn’t entirely accurate. In your large intestine, soluble fibre’s molecules are converted to short-chain fatty acids, which do provide a few kilojoules. A gram of regular carbohydrate has about 17kJ, as does a gram of soluble fibre. (Insoluble fibre essentially has zero kilojoules.)

Fibre can help you lose weight

TRUE
Fibre’s few kilojoules are more than offset by its weight-control benefits. The conclusion of a review published in the journal Nutrition is clear: people who add fibre to their diets lose more weight than those who don’t. Fibre requires extra chewing and slows the absorption of nutrients in your gut, so your body is tricked into thinking you’ve eaten enough, says review author and registered dietitian Joanne Slavin. And some fibres may also stimulate CCK, an appetite-suppressing hormone in the gut.

Fibre is all-natural goodness

SORT OF
Fibre is showing up in everything these days – yoghurt, orange juice, artificial sweetener. If this seems impossible, remember that these are molecules; you don’t have to see or feel fibre for it to be present. Scientists now have a new class of fibre they refer to as “functional” fibre, meaning it’s created and added to processed foods. “You can make fibre from bacteria or from yeast,” says Slavin. “And as long as you prove that it can lower cholesterol or feed the good bacteria in your gut or increase stool weight, it’s fibre.”

Supplemental fibre is healthy

TRUE
Foods with added fibre don’t necessarily provide the benefits you might expect. Inulin, for example, a soluble fibre extracted from chicory root, can be found in a range of products. In addition to boosting fibre content, it’s also commonly used to replace fat. Inulin is known as a rebiotic, which means it promotes the growth of healthy bacteria in your gut. That’s good, of course. “But,” says Slavin, “inulin doesn’t have the same cholesterol-lowering effect as the fibre found in oat bran.” Food companies are jumping on the fibre bandwagon
DUH In 2007, the US’s Food and Drug Administration (FDA) declared that polydextrose can be called fibre. Polywhat? Polydextrose is made from glucose, sorbitol (a sugar alcohol) and citric acid. It received FDA approval because it mimics some attributes of dietary fibre: it isn’t absorbed in the small intestine and it increases stool weight. Polydextrose mainly bulks up foods so they’re not as high in kilojoules. However, there’s no research to prove that polydextrose
is as beneficial as the fibre found in whole foods.

ALSO READ  This Is What Happens When You Eat Banana Everyday

Fibre helps prevent colon cancer

MAYBE
This idea arose in the Sixties when it was noted that fibre-
scoffing Ugandans rarely developed colon cancer. But nearly five decades later, it still hasn’t been proven. In 1999, Harvard researchers found no link between dietary fibre intake and colon cancer. But a European study that tracked more than half a million people correlated a high-fibre diet with up to a 40 percent reduced risk of colorectal cancer. Then a 2005 review in the Journal of the American Medical Association found that people who ate the same amount of fibre as those in the European study didn’t experience any benefit. The American Institute for Cancer Research calls protection “probable”. This controversy aside, high-fibre diets are associated with preventing many chronic diseases, so it’s smart to boost your intake, says cancer expert Dr Arthur Schatzkin.

You need 38g of fibre a day

FALSE
That’s the recommendation from the US’s Institute of Medicine. Scientists there crunched data from three studies and squeezed out the number 38 in 2005. It equals four slices of wholewheat bread or 12 bowls of instant oats. (Most people eat about 15g of fibre daily.) The studies found a correlation between high-fibre intake and lower incidence of heart disease. But none of the high-fibre-eating groups in those studies averaged as high as 38g, and, in fact, people saw maximum benefits with a daily gram intake averaging from the high twenties to the low thirties. Also, it’s worth noting that these studies don’t show cause and effect, and that unless you’re taking a supplement, it’s hard for even those who eat the healthiest of diets to consume 38g of fibre. It’s fine to shoot for that amount, but you’re certainly not failing if you don’t meet it.

This is complicated

FALSE
A simple strategy: eat sensibly. Favour whole, unprocessed foods. Make sure the carbs you eat are fibre-rich to help slow the absorption of sugar into your bloodstream. “The more carbohydrates you eat, the more fibre becomes important to help minimise the wide fluctuations in blood-sugar levels,” says registered dietitian and nutrition researcher Jeff Volek.

source: Men’s Health

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Leave a Comment

Your email address will not be published.

Latest Posts

Photos Of Multi-Billion Naira Ultra-Modern Deeper Life Church Auditorium Just Completed In Lagos
Religion
68 views
Religion
68 views

Photos Of Multi-Billion Naira Ultra-Modern Deeper Life Church Auditorium Just Completed In Lagos

MT - April 26, 2018

The new Deeper Life multi-billion naira ultra-modern church auditorium which reportedly gulped about N5 billion has been commissioned. The 30,000 capacity church located in Gbagada area of…

#LazyYouths: Bauchi Residents Match Out in Numbers to Welcome President Buhari on a 2-Day Working Visit
Politics
77 views
Politics
77 views

#LazyYouths: Bauchi Residents Match Out in Numbers to Welcome President Buhari on a 2-Day Working Visit

MT - April 26, 2018

President Buhari is in Bauchi state on a 2-day working visit. Residents of the state including children, filed out in their numbers to welcome him.

‘Legbegbe’ Star, Mr Real ‘Signs’ Deal With Sony Music Africa
Entertainment
66 views
Entertainment
66 views

‘Legbegbe’ Star, Mr Real ‘Signs’ Deal With Sony Music Africa

PH - April 26, 2018

Mr Real, the artiste behind the commercially successful ‘Legbegbe’, has signed a deal with Sony Music Entertainment Africa. The entertainment company made the development known in a…

D’banj’s CREAM Hits ‘3.5m Subscribers’
Entertainment
60 views
Entertainment
60 views

D’banj’s CREAM Hits ‘3.5m Subscribers’

PH - April 26, 2018

Dbanj on Wednesday said his Creative, Reality, Entertainment, Arts and Music (CREAM) platform has hit 3.5 million subscribers. CREAM, a platform which provides upcoming artistes the opportunity…

WATCH: Banky W Talks About EME and Why He Featured Adesua Etomi on His Song
Entertainment
66 views
Entertainment
66 views

WATCH: Banky W Talks About EME and Why He Featured Adesua Etomi on His Song

PH - April 26, 2018

Singer Banky W was on Hip TV recently to discuss a myriad of topics including the 2019 elections and why he featured his wife Adesua Etomi on…

WATCH: Toke Makinwa Opens up About Struggle with Fibroid and Recent Surgery
Entertainment
74 views
Entertainment
74 views

WATCH: Toke Makinwa Opens up About Struggle with Fibroid and Recent Surgery

PH - April 26, 2018

Watch this week’s episode of Toke Makinwa‘s Toke Moments as the author and media personality opens up on her struggle with Fibroids, her recent surgery and her…

Mikel Obi Speaks Ahead Of Super Eagles’ Clash With England
Sports
117 views
Sports
117 views

Mikel Obi Speaks Ahead Of Super Eagles’ Clash With England

MT - April 25, 2018

John Mikel Obi says the Super Eagles will put their best foot forward during the international friendly match against the Three Lions of England. The game is…

Like Cee-C, Nina Also Gets iPhone X, Hair and Cash Gifts from Tonto Dikeh and Bobrisky
Entertainment
102 views
Entertainment
102 views

Like Cee-C, Nina Also Gets iPhone X, Hair and Cash Gifts from Tonto Dikeh and Bobrisky

MT - April 25, 2018

Nollywood actress Tonto Dikeh has heightened her social media beef with singer and Instagram influencer, Tunde Ednut. This is coming after Tunde Ednut mocked a video shared…

Revealed: How Korede Bello Paid For His Distinction Results From Nigerian Institute Of Journalism
Entertainment
103 views
Entertainment
103 views

Revealed: How Korede Bello Paid For His Distinction Results From Nigerian Institute Of Journalism

MT - April 25, 2018

Mavin artiste, Korede Bello who graduated from the Nigerian Institute of Journalism with a distinction in Mass Communication (HND),just four days ago has explained in details how…

A Look At The Lagos Slum Where Land Is Allocated At N2k And Residents Live In Dirt
Shocking
108 views
Shocking
108 views

A Look At The Lagos Slum Where Land Is Allocated At N2k And Residents Live In Dirt

MT - April 25, 2018

Life at Mosquito village, a slum in Lagos state, is disgusting, brutal, weird, ephemeral, yet entertaining. The residents live in the cozy embrace of the filth surrounding…

SEE What Eating Dark Chocolate Does To Your Memory And Immunity – New Study
Best of Nigeria
99 views
Best of Nigeria
99 views

SEE What Eating Dark Chocolate Does To Your Memory And Immunity – New Study

MT - April 25, 2018

A new research showed that consuming dark chocolate with a high concentration of cacao has positive effects on stress levels, inflammation, mood, memory and immunity. Presented on…

PHOTOS: This Is How Nigerian Singer, D’banj Is Living Like A King In Dubai
Best of Nigeria
117 views
Best of Nigeria
117 views

PHOTOS: This Is How Nigerian Singer, D’banj Is Living Like A King In Dubai

MT - April 25, 2018

Without a shadow of doubt, D’banj is one artist who qualifies to be described as famous and rich. He also has so much style, so when he…

G-Worldwide Entertainment Unveils 2 New Artists, Easy Jay and Ajura
Entertainment
91 views
Entertainment
91 views

G-Worldwide Entertainment Unveils 2 New Artists, Easy Jay and Ajura

PH - April 25, 2018

G-Worldwide has just announced the latest additions to their rosters; Easy Jay and Ajura. The records Head of Artist Management, Louiza Williams said: We are thrilled to…

Why I Escaped From Police – Senator Melaye
Politics
108 views
Politics
108 views

Why I Escaped From Police – Senator Melaye

PH - April 25, 2018

Senator Dino Melaye has said that he jumped down from a moving police vehicle, which resulted in his hospitalization on Tuesday to prevent being taken to Lokoja,…

WATCH: DJ Neptune talks on his Challenges and Success Story on EbonyLife TV’s “EL Now”
Entertainment
92 views
Entertainment
92 views

WATCH: DJ Neptune talks on his Challenges and Success Story on EbonyLife TV’s “EL Now”

PH - April 25, 2018

In the new episode of EbonyLife TV‘s EL NOW, the talented DJ Neptune discusses the trials and challenges that he has encountered on his journey to becoming…

Singer Korede Bello Bags Degree from Nigerian Institute of Journalism
Entertainment
113 views
Entertainment
113 views

Singer Korede Bello Bags Degree from Nigerian Institute of Journalism

PH - April 25, 2018

Mavins record act, Korede Bello is proof that if you set you mind to achieve a certain goal, nothing can hold you back. In a post on…

Drums Festival Generated Lots Of Income For The Government – Governor Amosun
Art, History and Culture
111 views
Art, History and Culture
111 views

Drums Festival Generated Lots Of Income For The Government – Governor Amosun

PH - April 25, 2018

The Governor of Ogun State, Ibikunle Amosun has stated that the just concluded Africa Drums Festival hosted by the state, generated a lot of income for both…

I Sat For UTME Six Times – 26-year-old First Class Graduate
Geeky & Smart
107 views
Geeky & Smart
107 views

I Sat For UTME Six Times – 26-year-old First Class Graduate

PH - April 25, 2018

A 26 year old first class graduate of the Department of Applied Chemistry, Usman Danfodiyo University, Sokoto, Simon Godwin Idoko, has opened up on how he was…

Loading...